Clear eyes, full hearts, can't lose

Tralee Marathon 2017 week 15.1

Sunday 05-03-2017

Planned: Easy 20min, Marathon Pace Tempo Run (60min @ 95-100% of Goal Marathon Pace), Easy 20min Warm-Down; Core and Flexibility Training

Actual: Very disappointed with myself that despite knowing if I got up early on Sunday morning I could have got this run in as planned. Too tired with all the going and slept in till 9ish (we needed to get a bus at 9:40) so said I'd do it later. Then after a day in Legoland Discovery Centre, Sealife and then Trafford Centre by the time we got back to the hotel I was done for again. Didn't let on too much to my wife but told her I was disappointed that I could have got up and got it done without impacted our plans but I was just too lazy. Figured it would mean getting it done Monday and then not messing up the rest of the week too much.


Monday 06-03-2017

Planned: Rest
Actual: Easy 20min, Marathon Pace Tempo Run (60min @ 95-100% of Goal Marathon Pace), Easy 20min c/d; Core and Flexibility Training;...(carried over from Sunday)

Got back to Kerry around lunchtime and did a quick unpacking (I have a bad/good habit of unpacking immediately once I get home from anywhere). Something to eat and the started my run around half 3.

I hit the target paces I wanted but yet again wind/rain ensued throughout, bit frustrated with weather over the last few weeks of training. Well used to running in it but will definitely have a definitive Goal A, B and C (pace bands even) for conditions that might exist on race day as if they are the way they have been for the last few weeks they will play a part.

Session broke down as follows:
2.11mi in 20min @ 9:29min/mi
7.08mi in 60min @ 8:29min/mi
2.11mi in 20:30min @ 9:42min/mi


Tuesday 07-03-2017

Planned: Easy 45min Run; Core and Flexibility
Actual: 4.7mi in 45min @ 9:36min/mi

Ran in darkness after work around 7pm so back on the head torch, lashing rain throughout so worn my running jacket (generally don't use the jackets on long runs but fine on short stuff) to keep dry.


Wednesday 08-03-2017

Planned: (Aerobic Power Intervals)- Easy 20min Warm-Up, 2x 3200m (two-miles) @ 105-110% GMP w/ 90sec Recovery Jogging Between Each, Easy 20min c/d
Actual: Rest, with juvenile coaching between 6-8pm and finishing work at 5pm it wasn't a runner and having rest day was no harm. Planned to carry it to Thursday morning.


Thursday 09-03-2017

Planned: Rest
Actual: (Aerobic Power Intervals)- Easy 20min Warm-Up, 2x 3200m (two-miles) @ 105-110% GMP w/ 90sec Recovery Jogging Between Each, Easy 20min c/d

Started this around 7:40am before work this morning, decent amount of fog around but no wind/rain and not cold so hopefully have turned a corner on that front for a few weeks.

Broke down as follows:
2.06mi in 20mins @ 9:41min/mi,
2 x intervals (Target pace for the intervals was 7:43 (110%) - 8:10 (105%), actual was 7:42min/mi (15:25min in duration) for the first and 7:46min/mi (15:33min in duration) for the second. I had to do a 180 turn during the second interval as came to a crossroads where there was some traffic to the schools/factory in the area and with the heavy fog I stopped for a few secs and then turned around and lost a few seconds.
2.11mi in 20mins @ 9:39min/mi. Total of 8.3miles in 1:12:52

Kennyg71 wrote: »

Summers on way D, have no fear, but I hear ya on all the rain. Looks like things
ticking along nicely, how's the body Holding up.

Indeed just got to me a bit over the last few weeks with the longer runs, been a bit of a mental battle at times to put myself out doing speed/marathon pace work in it.
The body is holding up very well actually, touch wood no niggles going into it and this being my third marathon cycle I've never got to this late in the game without something through wear and tear. I did have the calf injury early on from the race in November but that has cleared up with the exercises I was prescribed.

Tralee Marathon 2017 week 16 race ready....

Sunday 12-03-2017

Planned: Easy 20min, Marathon Pace Tempo Run (40min @ 95-100% of Goal Marathon Pace), Easy 20min Warm-Down; Core and Flexibility Training

Actual: Ran around home, weather was pretty decent from what I can recall. Bit of a headcold going on which would be about right for a taper for me.

Run broke down as follows:
2.1mi in 20mins @ 9:33min/mi
4.73 in 40mins @ 8:28min/mi
2.69 in 25mins @ 9:34min/mi


Monday 13-03-2017

Planned: Rest
Actual: Rest


Tuesday 14-03-2017

Planned: 40min easy
Actual: Squeezed this in under a bit of pressure at lunchtime, 4.35mi in 40min @ 9:12min/mi. Legs were feeling very fresh for this and hard to keep the pace down. Head cold seemed to have passed. Really nice and sunny for this, would have happily ran for a few hours if I could.


Wednesday 15-03-2017

Planned: (Fartlek)- Easy 20min Warm-Up, 8x60sec ‘Fast’, 60sec ‘Easy’, Easy 15min cool down
Actual: As above and got this done at lunchtime as well. With juvenile training yesterday evening between 6-8 I wanted to get it done earlier in the day and in daylight. Could feel the zip in my legs for this and was hitting sub 5K pace on the intervals getting down into the low/mid 6 min mile pace (to date I have never done a 5K with all sub 7min/miles).


Thursday 16-03-2017

Planned: Rest
Actual: Rest


Friday 17-03-2017

Planned: Rest
Actual: Rest

Total mileage for this training week : 19.5miles.

Training wraps with 408.68 miles over the 16 weeks, due to the calf injury I had in November I lost some mileage over the first 4 weeks but since then it's been pretty much on plan and on pace.
Unfortunately I did not get to a 10mile or half marathon race during the plan so not 100% where I am on the target front (my expectation that it's been 6 months since I raced a half marathon that I would break my pb of 1:43:42 when I race the distance again, similarly a year since the last 10 miler and the 1:18:52 is possibly a few minutes soft now). I do feel I have pushed on a bit more over the winter and comparing my training with training for Dublin (I was on the same plan) I have increased pace on the faster/pace work (doing my best to keep the easy bits easy).
The pace groups for the race on Saturday are 3:30, 3:45, 4:00 etc. Starting into training I was expecting to be able to beat my time from Dublin of 3:57:34 and I think barring a bad day that should be the case. The course has been changed to a two lap course which will be a new experience for me but favourable to run an even strategy and my plan for the day (if weather conditions are favourable) is that I will start the race with the 3:45 pacers and stick with them. I am risking a positive split with this strategy but the last 6 weeks work has all been in mind with the goal of 3:45. Saying that if you offered me a 3:4x:xx time now I would be thrilled with it.

Goal A for the day is going with the 3:45 pacers and staying with them throughout. Goal B is sub 3:50, Goal C is to break my pb from DCM 2016 of 3:57:34. If waking up to start the race on Saturday and it's very bad weather I plan to adjust my targets.

hot buttered scones wrote: »

Best of luck on Saturday and hope it all goes well for you.

Kennyg71 wrote: »

Best luck D, hope weather plays ball, have a great race.

Thanks very much!

Singer wrote: »

If you are reading this tonight, get to bed already! Best of luck and enjoy it. I bet you'll PB.

tailgunner wrote: »

Best of luck tomorrow!

nop98 wrote: »

Good luck Diego!

Thanks lads, in less than 24 hours it will be done. Fair wind whipped up here today so hopefully that blows itself out overnight.

jake1970 wrote: »

Best of luck D, have a great race.
PB all the way!!

Thanks L!

Thanks very much everyone, I may have had the race of my life there. Will do up a full report later but despite conditions looking like cack starting off I went with Goal A of 3:45 (3:44:30 on the pace band), went through halfway with the Pacers and moved ahead of them after 16/17 miles. Slowed a bit through mile 22/23 and they came right back up behind me but managed to get a final push over the last 5K to come home in a gross time of 3:43:49 (net time 3:43:41). Really am so chuffed as it was bloody hard at times (willing myself over the last mile) but once I kept my head my body did what I needed it to do.....genuinely could not have predicted the time but the pace groups are such a huge advantage and protection from the wind. Just can't believe it!